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Biceps for Boys

by Krissy (Second report from our fitness advisor)

Hey Babes,
I hope you've all been doing your exercises, ooooh big biceps! Now to win me or any other girl over, you need just one more thing and contrary to the rumours, it's not an English accent! No you need a nice firm tush! I'm thinking less Bradley gyrating on the dance floor in a man thong and more Karl cracking walnuts with his glutes! So with the julebord only a month away, it's time to get that stair-master out and work your buns!
luv
Krissy XXXXXXX
Big Boys Bulging Biceps Program (part II)
Transforming your trouser mangoes into melons is easier than you think. You can shape your gluteus muscles just like any other muscles.They are actively engaged when the body goes into a relatively deep squatting position, or anytime the hip is powerfully extended -when you're sprinting, for instance. Try this?

STEP 1

Holding a dumb bell in each hand, stand facing a sturdy bench. Start with a bench height of 15cm and light weights until you get a feel for the motion. Keep flexing your glutes all the way through.

STEP 2

Step onto the bench with your right leg, and raise your body until you're standing upright.

STEP 3

At the top, pause, and extend your left leg slightly behind you. Lower your body until your left foot is on the ground. Do 8 to 10 reps with your right leg, rest 45 seconds, and repeat with the other leg. Do four sets twice a week.As you become stronger, raise the bench height and increase the reps. If you're consistent with your loading - increasing height and repetitions - you should see results in about four weeks.